Personal experience, first learn the following contents, which can effectively avoid injuries and improve diving quality:
Warm up (whole body);
Stand upside down on the wall (practice arm support when your head is down) and stand upside down in the air (practice balance when your body is suspended);
Forward roll (the form of practicing hunchback bending), handstand followed by forward roll (the joint cushioned by etude arm);
Standing long jump (practice swinging upward), hands touching high after squat take-off (practice swinging arm connection), hands touching high after run-up long jump (practice swinging arm connection in high jump);
Roll forward upside down on the cushion (familiar with the feeling that the crank arm is buffered on the cushion).
In-situ diving on the mat (hands touch high after standing long jump, and roll forward in slow motion after handstand);
Swing up and forward to take off; Continue to stretch your hands forward and lean forward so that your upper body and arms are parallel to the ground, and your whole body is off the ground at this time; Continue to bend down so that the palm touches the ground; Bow your head and complete handstand and forward roll. In-situ diving requires height, not distance.
Run-up dive to the mat (the original dive in which the flat run-up is connected to the mat). Diving requires height and distance.
Diving with obstacles: set obstacles at the take-off position, first use horizontal wooden sticks, and then use erected partitions (to overcome the fear of jumping into the blind area of view); Height gradually increases from waist height to chest height.
Diving in situ on the flat ground (familiar with the feeling of hard ground); Run-up diving on the flat ground (complete action); The fish jumped on the obstacle on the flat ground.